Pathfit 1 Module 8 Week 10

UNIVERSITY OF CALOOCAN CITY
Biglang Awa St., Corner Catleya St., EDSA, Caloocan City

COLLEGE OF LIBERAL ARTS AND SCIENCES
MOVEMENT COMPETENCY TRAINING
SUBJECT CODE : PATHFIT 1

MODULE NO. :8
WEEK : 10
TOPIC OR LESSON : Cardiorespiratory Fitness & Locomotor Skills
SUB-TOPIC/S : Locomotor Skills, Crawling /Running/ Jumping
OVERVIEW OF THE TOPIC
Cardiorespiratory fitness (CRF) refers to the capacity of the circulatory and

respiratory systems to supply oxygen to skeletal muscle mitochondria for energy
production needed during physical activity.
Locomotor skills involve transporting the body or traveling from one point to another with
the goal of maintaining dynamic stability while the body is displaced. Skills progress through
stages of development. Basic acquisition of the fundamental techniques. Proficiency in
fundamental skills leads to greater readiness and confidence to explore new activities and learn
more skills, as well as participate in a wide range of activities. When this happens, there are more
opportunities to have fun, become fit, and even excel in sports. Locomotor Skills enable
everyone to move through different environments moving their bodies from one location to
another, helping them build confidence and develop a sense of freedom. Having the proper
amount of physical activity is thus important for gaining the maximum benefits and mitigating
risks while having mature locomotor patterns is crucial to building lifelong physical activity
habits
LEARNING
OUTCOMES
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1. Learn the implication of not having enough skills.

2. Identify the key to developing and maintaining lifelong physical activity.
3. Acquire physical activities that impact cardiorespiratory fitness (CRF).
4. Comprehensive understanding of cardiorespiratory fitness,
5. Perform the different Locomotor Skills that impact our neuromotor abilities, core
stability, and mobility.
LEARNING
OBJECTIVES
At the end of the week, the students are expected to:
1. developed observation skills for the purpose of spotting or evaluating others’ performance;
2. Knew the “how to” of skill in order to correct or improved personal and others’ performance;
3. Safely executed the proper mechanics of various locomotor skills; and
4. Related volume to intensity of exercise for achieving and maintaining cardiorespiratory
fitness.
ENGAGE
Activity 1: PICTURE ME
Directions: The following words are so important to our cognition of the topic, Unjumbled
the letters to form a skill based on the picture below.
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1. pinghop 2. Lingcraw 3. chingmar 4. bingclim 5. lopingal
6. dingsli 7. pinglea 8. nningru 9. kingwal 10. pingjump
11. bicsaero 12. clingcy 13. mingswim 14. xingbo 15. kingplan
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EXPLAIN
ACTIVITY 2: KNOWLEDGE FORMATION /DISCUSSION

DICRECTION: Describe what you need to know and how important it is to an individual.
Locomotor Skills
Crawling Exercises
The crawling pattern impacts our neuromotor abilities, core stability, and mobility. Crawling
requires synchronous or contralateral movement of the limbs on both sides of the body. This
demands that information pass through the corpus callosum (a broad band of the nerve), which
links both hemispheres of the brain, hence, establishing new neural connections and
strengthening them. This appears to improve coordination and learning.
During contralateral movements, the core is responsible for transferring energy across the
midline. A pronounced “wagging“ of the hips while crawling is an indication of poor core
stability.
Getting into a quadruped position and rocking the hips back toward the heels
functions to help mobility of the lumbo–pelvic complex.
Sample crawling Exercises

Standard Progression
Linear Movement Baby Crawl Linear bear crawl
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Linear crab crawl
Gorilla crawl
Plank crawl
Lateral Movement Circular Crawl Lateral bear crawl
Lateral crab crawl
Sideways Gorilla crawl
Lateral side walk
BABY CRAWL
Starting Position - In a quadruped position, align the knees under the hips and the wrists under
the shoulders.
Procedure:
1) Move contralaterally by stepping forward with one hand and the opposite knee.
2) Repeat with the other hand and knee.
3) Keep the steps small so that the opposite arm and leg can work together.
4) Crawl backwardly by performing the same contralateral movement pattern.
Circular Crawl
Starting Position
Procedure
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1.) Pretend there is a string attached under the belly button to the ground.
2.) Start to circle, stepping with the opposite hand and foot
3). Circles around the belly button and not around the hand
Take Note
1.) Take small steps at a time.
2.) Neck in meutral position
3.) Core is engaged throughout the movement
Exercise Progression
Linear Crawl
Starting Position: Same as the baby crawl but slightly lift the knees about two
inches off the ground.
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Procedure
1.) Move contralaterally by walking forward with one foot and opposite hand.
2.) Keep crawling forward, moving the opposite arm and opposite leg together.
3.) Crawl backward by keeping the same movement pattern.
Lateral bear crawl

Starting Position: Same as the linear bear crawl.
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Procedure:
1.) Move sideways to your left by walking left hand and right knee
simultaneously to right a few inches.
2.) Follow with the right hand and left knee moving in the same direction.
3.) Continue crawling over a distance.
4.) Reverse the pattern by moving to your right, walking with the right hand
and left knee simultaneously.
5.) Follow with the left hand and right knee.
6.) Continue crawling over a set distance.
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Take Note:
1.) Take small steps to keep the hip stable and to keep up with the
contralateral movement.
2.) Keep the knees as close as to the floor.
3.) Do not allow the hips to rise up.
4.) Keep the lower back from rounding.
5.) Maintain the brace.
Linear Crab Crawl

Starting Position
1.) Sit on the floor with knees bent and flat.
2.) Place the hands on the floor behind the glutes and slightly lift the glutes ( a
large muscle of the buttocks).
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Procedure:
1.) Move the right hand behind your hip while simultaneously pushing off with the
left foot. You are now moving your rear leading.
2.) Follow with the left hand and the right foot.
3.) Continues moving forward over a set distance or number of repetitions.
As a progression reverse the pattern crawling back with the feet leading instead
of the rear.
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Lateral Crab Crawl

Starting Position: Same as the Linear Crab Crawl
Procedure:
1.) Keep the hips off the floor and begin to move sideways.
2.) Step to the right with the right hand and left foot followed by the left hand
and right foot.
3.) Continue moving sideways.
4.) Reverse the pattern by stepping to the left with the left hand and right foot
followed by the right hand and left foot.
Take Note:
1.) Maintain the abdominal brace throughout the movement.
2.) Take small steps to keep up with the contralateral movement.
3.) Keep the glutes off the ground.
Gorilla Crawl
Starting Position:
1.) Start in a crouching position.
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2.) Position the feet shoulder-width apart.

3.) Place the weight on the balls of the feet.
4.) End over and place the hands on the floor.
Procedure:
1.) Shift the weight of the body to the hands as you jump forward.
2.) Land with the feet positioned outside the hands.
3.) Reach forward again and place the hands on the floor before jumping.
4.) Continue moving forward over a set distance or a prescribed number of
repetitions.
Sideways Gorilla Crawl

Starting Position: same as the gorilla crawl
Procedure:
1.) Lift the hands and reach out to the left

2.) Place the hands o the floor and jump with the feet past the hands to the
left.
3.) Continue moving in the same direction.
4.) Reverse the direction but continue to perform the same movement pattern.
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Procedure:
1.) Lift the hands and reach out to the left

2.) Place the hands o the floor and jump with the feet past the hands to the
left.
4.) Reverse the direction but continue to perform the same movement pattern.
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Take Note
Stay low in a crouching position throughout the entire movement.
Reach out with your hands as soon as the feet land on the floor.
Plank Walk
Starting Position:
1.) Start on a straight arm plank position.
2.) Keep the wrist under the shoulder.
3.) Extend the legs and keep the feet close together.
Procedure:
1.) Take a small step forward with a right hand and left foot followed with
the left hand and right leg.
3.) Keep the steps small.
4.) Maintain the plank by keeping the body in a straight line and the knee
straight.
5.) Reverse the direction.
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Lateral side walk
Starting Position: same as the plank walk
Procedure
1.) Move the right hand close to the left hand at the left foot step out so the
feet are about hipwidth apart.
2.) Then move the left hand out so that the hands are about shoulder width
apart as the right foot steps in.
3.) Keep moving in one direction bringing the feet together as the hands step
out wide and the feet out wide as the hands are back together.
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4.) Reverse the crawl by moving in the opposite direction.
Take Note: keep the body in a straight line front from the head to the heels. Take
small steps at a time to keep the core tight and to lessen the movement on the
hip. Neither let he hip sag nor rise up.
Jumping and Landing
To practice proper mechanics of jumping and landing safely, perform simple box
jumps (e.g. forward, reverse) and single-leg lateral bounds wherein the landing is
held for three seconds (i.e stick the landing) before bounding to the opposite side
and landing on the opposite leg. Before doing drills warm up first and include
exercises that activate the glutes. Avoid landing stiff-legged because shock is
transmitted to the joints instead, specifically the hip, knee, and ankle.
Start the activation of the glutes exercise routine by performing a hip flexor and
psoas stretch to relax the hip flexors and specifically suppress the psoas muscle.
Hip Flexor and psoas stretch
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Jumping (upward motion)
1.) Stand tall and your feet hip-width apart.

2.) Flex the elbows 90 degrees and hold the arms in front of the chess.
Sit back on your hips (half squat) as you extend the elbows behind. Keep your
arms along the side of the trunk.
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Drive the arms forward to activate the legs into jumping forward landing on the
box.
Landing (downward motion)

1.) Land softly and decelerate the body by distributing your weight evenly over
the entire foot.
2.) Keep the spine neutral by looking forward.
3.) Keep the knees behind the toes by activating your glutes.
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4.) Keep the knees or track or aligned with your toes (i.e avoid collapsing the
knee inward or medially.
5.) Keep the elbows flexed at 90 degrees and hands above them.
High Knee March Walk
Starting Position: stand tall, keep the chest up and look straight ahead.
Procedure
1.) Drive one knee above the hip as you swing the arms with elbows bent at a
90-degree angle.
2.) Keep the heel close to the glutes and dorsiflexed.
3.) Keep the toes up or plantar flex the support foot during the knee drive.
4.) March slowly and avoid slamming the foot onto the ground.
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High Knees
Starting Position: Stand Tall
Procedure
1.) Drive the knees high with the hip and quickly bring it back on the ground.
2.) Perform this with alternating leg.
3.) Concentrate the body weight on the ball of the foot.
4.) Swing the arms while keeping the elbows bent 90 degrees.
5.) Continue moving forward as possible until the desired distance is covered.
6.) Focus on technique first before increasing the tempo of the movement.
Exercise Variation
Lateral High Knees
Follow the execution of high knees but move sideways.

Perform on one side first until a desired distance is covered and repeat on other
side.
A-Skips
Starting Position
Stand tall
Keep the chest up and look straight ahead.
Procedure:
1.) Skip forward by pushing from one foot and driving the other knee up high
above the hip.
2.) Swing the arms forcefully while the elbows are bent in a 90-degree angle.
3.) Continue to skip forward while performing on one side first ( i.e ) with the
same knee driven higher repetitively.
4.) Progress by skipping forward at alternating knees or legs.
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Take Note
1). Push off quick and fast
2.) Avoid jumping too high.
3.) Focus on technique first before increasing the tempo of the movement.
A- Skips with alternating knee
Exercise Variation
Lateral A-Skips
1.) Follow the execution of A- skips but move sideways.
2.) Perform on one side first until the desired distance is covered.
3.) Repeat on the other side.
Procedure:
1.) Push off with one foot and step sideways with the other foot.
2.) Lift the push-off foot and go back to the starting position.
3.) Keep the weight centered on the body.
4.) Keep the heel off the ground or stay on the balls of the feet.
5.) Maintain the heel at the same level (avoid bobbing up and down).
6.) Continue to move sideways until the desired distance is covered.
7.) Change direction and repeat on the other side
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CARIOCA
Starting Position: Start with the knees slightly bent and feet wider than the hip.
Procedure:
1.) Moving to the right, lift the left foot up and cross it in front of the right foot.
2.) Then move the right foot to the side to go back to the starting position.
3.) Cross the left foot behind the right foot and move the right foot to the side.
4.) Continue moving to the right, crossing the left foot forward than behind
until the desired distance is covered.
5.) Repeat on the other side.
Take Note
1.) Raise the arms to the side at shoulder height to keep the balance.
2.) Keep the shoulder square.
3.) Twist the hip every time the leg crosses.
4.) Move on the balls of the feet.
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Exercise Variation
High Knee Carioca

Follow the execution of carioca.
Powerfully drive the knee up almost in line with the hip as it crosses over the
front leg.
EXPLORE
ACTIVITY 2 Spot the Term /Test your Knowledge

DIRECTION: Derive the answer from the enumerated important terms .
Locomotor skills Cardiorespiratory fitness or CRF

Aerobic activities Running Jumping
Skipping Motion Leaping
Crawl Mitochondria
_____________1. Are membrane-bound cells that generates most of the

chemical energy needed to power the cell’s biochemical
reaction.
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_____________2. Involve transporting the body or traveling from one point

to another with the goal of maintaining dynamic stability.
_____________3. Is defined as an individual’s change in space over a time
period. Movement can either be forward or backward.
_____________4. Consists of a forward step followed by a hop on the same
foot. There is alternation of the lead leg with an uneven
rhythmic pattern.
_____________5. Occurs when the body is projected into the air by force
generated in one or both legs and the body lands on one
or both feet.
_____________6. These are physical activities that require repetitive and
sustained movements of large muscle groups over a
period of time.
_____________7. Jump and spring a long way.
_____________8. Move forward on the hand and knees or by dragging the
body closer to the ground.
_____________9. Refers to the integrated function of the cardiovascular
and respiratory system to ensure a continuous supply of
oxygen and nutrients as well as the elimination of waste
products or substances.
____________10. Occurs when (1) legs alternate to propel the body
through the air or the support phase, (2) both feet are
lifted off the ground or the flight phase, and (3) a foot
strikes the ground upon landing or the recovery phase.
EXPLAIN
Activity 3: Ponder and Pass On
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Directions: Convey and acknowledge the recommended Exercise for

cardiorespiratory ( CRF). Active participation in the exchange of purpose
is expected.
The American College of Sports Medicine(ASCM) in their position stand

published in 2011 has made evidence-based recommendations on how to
develop and maintain cardiorespiratory fitness. This is important because an
increase in cardiorespiratory fitness decreases the risk for chronic heart disease,
stroke, diabetes, and some form of cancer. Another benefit is that it decreases
mortalitty and morbidity. Engaging in physical activity and exercise regularly also
improves blood pressure, cholesterol profile, insulin sensitivity, and helps
control weight.
Based on the review of available research and data, the ASCM

recommends the following:
1.) Frequency: It is a recommended exercise on most days of the week. To
be more specific, five days per week or more for moderate exercise or
three days per week for vigorous exercise, or three to five days of
combinations of some days of moderate exercise and some days of
vigorous exercise.
2.) Intensity: Moderate to vigorous intensity of exercise is recommended
while light to moderate intensity is recommended for deconditioned
individuals (elderly, or those who have illnesses making them inactive.
Sendentary persons who spend most of their time sitting, like watching TV,
or using computer, are still recommended to do moderate intensity
exercise.
3.) Volume: Daily moderate-intensity exercise lasting for 30 to 60 minutes ( or
150 -300 minutes per week) is recommended. For vigorous-intensity
exercise this would be 20 to 60 minutes per day or a total of 75 minutes
per week. It is important to note that the recommended minutes are for the
days the peson will be exercicsing. For sedentary people, working your
way into the recommended intensity is ideal. A volume of fewer than 20
minutes per day may still be beneficial.
4.) Type: The activity done should be regular, a purposeful exercise that
involves the major muscle groups. The execise should also be continuous
and rhythmic in nature. This means that the exercise should be designed
with fitness development in mind.
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5.) Pattern: Exercise may be performed in one session per day or in small
sesions of 10 minutes to accumulate the desired duration of exercise for
the day. According to the ASCM, evidence for this has been gathered from
a rich body of data.
6.) Progression: Exercise progression should be done gradually by modifying
the duration, frequency, and/or intensity until the exercise goal is achieved(
in this case, cardiorespiratory fitness). It is important to always keep in
mind that the intensity should always be challenging enough yet not too
much that it will cause injury.
When increasing the pedometer count from 2000 to a daily step count of 7000
steps maintain a pace of 100 steps per minute (while also keeping the
recommended length of exercise duration) to stimulate improvement in
cardiorespiratory fitness level.
ELABORAT
E
Activity 4: Integrating Purposes

Recognize if the following are True or False
1.) Skills progress through stages of development.

2.) Proficiency in the fundamental skills leads to greater readiness and
confidence to explore new activities and learn new skills, as well as
participate in a wide range of activities.
3.) When this happens, there are more opportunities to have fun, become fit,
and even excel in sports.
4.) In contrast not having enough skills means playing less and choosing not
to participate in physical activities.
5.) Mastery of the fundamental skills is the key to developing and maintaining
lifelong physical activity habits.
EVALUATE
ACTIVITY 5: Stage My Moves

DIRECTIONS: Formulate a 5 minute personal cardiorespiratory exercise (Interval 20/10.
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PARTICIPATION RUBRICS
4
Exemplary Exemplary-Student demonstrates enthusiasm and leadership along with
(100 %) consistent mastery of the target output.
3
Competence COMPETENCE: Consistently demonstrates the target output.
(85%)
2
Less than LESS THAN CONSISTENT: Less than consistent success in
consistent demonstrating the target output
1
Little or no LITTLE OR NO SUCCESS – Little or no success in demonstrating the
Success target output
REFERENCE
S
 https://www.youtube.com/watch?v=h7WjdroIOqA&t=118s
 https://www.youtube.com/watch?v=s-p9_QGOW1Y
 https://www.youtube.com/watch?v=aGSC5wozS1k
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UNIVERSITY OF CALOOCAN CITY

Biglang Awa St., Corner Catleya St., EDSA, Caloocan City

MOVEMENT COMPETENCY TRAINING

SUBJECT CODE : PATHFIT 1

OVERVIEW OF THE TOPIC

Cardiorespiratory fitness (CRF) refers to the capacity of the circulatory and

1. Learn the implication of not having enough skills.

At the end of the week, the students are expected to:

6. dingsli 7. pinglea 8. nningru 9. kingwal 10. pingjump

ACTIVITY 2: KNOWLEDGE FORMATION /DISCUSSION

Sample crawling Exercises

Linear Movement Baby Crawl Linear bear crawl

Lateral bear crawl

Linear Crab Crawl

Lateral Crab Crawl

2.) Position the feet shoulder-width apart.

Sideways Gorilla Crawl

1.) Lift the hands and reach out to the left

1.) Lift the hands and reach out to the left

Lateral side walk

Starting Position: same as the plank walk

4.) Reverse the crawl by moving in the opposite direction.

Jumping and Landing

Hip Flexor and psoas stretch

Jumping (upward motion)

1.) Stand tall and your feet hip-width apart.

Landing (downward motion)

High Knee March Walk

Lateral High Knees

Follow the execution of high knees but move sideways.

A- Skips with alternating knee

High Knee Carioca

ACTIVITY 2 Spot the Term /Test your Knowledge

Locomotor skills Cardiorespiratory fitness or CRF

_____________1. Are membrane-bound cells that generates most of the

_____________2. Involve transporting the body or traveling from one point

Activity 3: Ponder and Pass On

Directions: Convey and acknowledge the recommended Exercise for

The American College of Sports Medicine(ASCM) in their position stand

Based on the review of available research and data, the ASCM

Activity 4: Integrating Purposes

1.) Skills progress through stages of development.

ACTIVITY 5: Stage My Moves

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